WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises SKILL: Every 3 min for 12 mins (4 sets) 8 Back squats WOD: 16min AMRAP 250m Row 12 Burpees over bar

WARM UP: 2 X 200m Run 10 Cals Bike 10 Reach throughs 10 SLSU 10 Squats with WB SKILL: 3 x 15 Med Ball Tosses WOD: 20min EMOM Min1: 10/8 Cals assault bike Min 2 : 25 Hollow rocks Min 3: 10 SB to alternating shoulder ( 70/50 ) Min 4 : 15 Unbroken Wall

WARM UP: 200m Run 10 Lunge to instep 20 Pelvic Raises 10 Wall Squats 5 Burpees 10 Lunge and Twist 10 Side Lunges SKILL: CROSSFIT TOTAL OR WOD CrossFit Total: 12 Mins per station 1 RM Shoulder Press 1 RM Back Squat 1 RM Deadlift WOD: 25 Min AMRAP 21 Goblet Squats (24/16kg) 15 Burpees

WARM UP: 200m Run 10 Lunge to instep 20 Pelvic Raises 10 Wall Squats 5 Burpees 10 Lunge and Twist 10 Side Lunges SKILL: CROSSFIT TOTAL OR WOD CrossFit Total: 12 Mins per station 1 RM Shoulder Press 1 RM Back Squat 1 RM Deadlift WOD: 25 Min AMRAP 21 Goblet Squats (24/16kg) 15 Burpees

WARM UP: Everett WU SKILL: Into WOD WOD: 2 Person Team AMRAP/ GOAL OF 3 ROUNDS (24:00) 50 Air Squats 50 Ball Slams (30/20) 50 Pull-ups 50 Double Unders (ea.) 50 Abmat Sit-ups 50 Cal Assault Bike

WARM UP: 2x’s: 20 Banded Good Mornings 10 Alt Side Plate Push Ups 10 Jumps on/off Plate 20 Banded Side Step Up/Overs SKILL: Into WOD WOD: “McGhee” 30 MIN AMRAP: 5 Deadlifts (275/185) 13 Push Ups 9 Box Jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small

WARM UP: 200 M Run 20 Monster Walks (Left/Right) 10 Air Squats with Bands 10 Jumping Squats (no bands) 10 PVC Pass Thru 10 PVC Figure 8 SKILL: Set up for WOD WOD: 3 Rounds For Time: 10 Front Squats (135/95) 10 Push Press 10 Snatch (squat or power) 400m Run (2:00 Rest)

WARM UP: 2:00 Bike 2x’s: 10 Lunge to Instep 10 Alt Step Ups 10 Straight Legged Sit Up :30 Plank Hold 5 Burpee Push Ups SKILL: 5×10 Elevated Push Ups WOD: 4 Rounds For Time: 10 Cal Bike 10 Dumbbell Burpee Step Ups (50/25) 20 Slam Ball Sit Ups (30/20)  

Mission is closed, enjoy your rest day and spend it with loved ones. See you guys Thursday and Friday, normal schedule.